1RM Hang Power Clean

Welcome 2017, let´s make this year special for our improvements!
Comment below on what your goals are for the year 2017, you can also make time steps for the year:

Remember GOALS are measurable, specific, "plannable" and attainable ;) max 2 - 4...

List of examples:
-BW Squat Snatch
-First Ring MU strict
-Row 1K sub 4min
-Cooper test 2900m
-Kick up to handstand
-Strict Pull-Up
-200kg deadlift
.
.
.

Amrap 7:
10 scorpion
6+6 1-arm ring row with rotation
6+6 1-arm reverse grip DB press
6+6 miniband standing fire hydrants
6+6 bird dog+elbow&knee touches

Ring row with rotation video:

Reverse press video (perform with one arm at a time):

miniband fire hydrants:

bird dog+elbow&knee touches:

Tempaus maastaveto
3sarjaa
-5

7x5 Weighted Dips @ Heavy

• Same weight in every set

4 kierrosta aikaa vastaan:

• 27 boksihyppy (N 50cm / M 60cm)
• 20 burpee
• 11 rinnalleveto (kyykkyyn)(N 45kg / M 65kg)

WU: 10 x 30s on / 15s off:
1) row
2) banded press btn.
3) scorpion stretch
4) kip swing
5) burpee

For time:

30 push up
40 sit up
50 DU

20 push up
30 sit up
40 DU

10 push up
20 sit up
30 DU

3-4sets:

10+10 Db press
10+10 Db row

rest as needed between sets

A) Work up to a heavy single in Turkish get-up.
Both arms must complete the weight for it to
count.

B) On the minute x 28 min
1) 15 American kettlebell swings 24/16kg
2) 15 box jumps
3) 15 burpees
4) Rest